Comparing Nutrients in 1 kilogram Rice crackers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Rice crackers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	143% 4160kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	24% 31g	130g per day for Men 19-50 years
Sugars	0% 0g	8.55% 6.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.3% 2.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	73.7% 28g	38g per day for Men 19-50 years
Protein	179% 100g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	84% 12.6mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0% 0mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	517% 3620mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice crackers versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice crackers vs Cooked Broccoli Raab:

• 1 kilogram of Rice crackers has 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B2, 3.2 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 121.9 times more Vitamin K than Rice crackers.
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rice crackers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice crackers vs Cooked Broccoli Raab:

• 1 kilogram of Rice crackers has 4 times more Copper, 5.8 times more Magnesium, 10.7 times more Manganese, 4.4 times more Phosphorus, 19.6 times more Selenium, 4.2 times more Sodium and 4.1 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Calcium, more Iron, 1.4 times more Potassium and 831 times more Water than Rice crackers.
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice crackers has 16.6 times more Energy, 9.6 times more Fat, 51 times more Omega 6, 26.5 times more Carbohydrate and 2.6 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.4 times more Omega 3 and more Fiber than Rice crackers.
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6